One of our local triathlon coaches, Wendy Mader, of t2coaching, recently posted this question on Facebook: "What are your open water swimming fears?" I asked her to share her responses with me and help prepare this article.

Fears ranged from "fish monsters biting my feet," waves and just the plain "unknown" of no lane line, floor or walls to "how do I get to the buoy in a straight line?" Some responses were rational fears like having a bathroom emergency in the middle of the race, while others were frustrations like goggles coming loose, fogging up or filling with water.

Mader said that: "Success at open water swimming does not begin in a pool or a lake; it begins in your head."

Many casual triathletes sabotage themselves by repeating over and over, "I'm a really bad swimmer," "I hate the swim," "I am such a slow swimmer" and "I hate the swim" (oh, you noticed she said that twice?). For many first-time triathletes, an open water swim is not just intimidating - it's panic inspiring.

"If you have fears or frustrations about swimming in open water, don't panic. You need to practice!" Mader said. "Once you practice the recommendations, you should expect to be more comfortable in open water and have a level of confidence from knowing what to expect while you're out there as well as how to overcome obstacles that may present themselves during the swim."

Whether you have a fear or frustration, both can cause anxiety. If we allow ourselves the opportunity, we can usually learn whatever we set our minds to, including swimming, and more specifically swimming in an open water triathlon. Deciding to stop talking yourself down and rationalizing your fears or frustrations will make a dramatic improvement in your swimming. Mader said: "Tell yourself you are a good swimmer and remind yourself that you just need to develop the skills to overcome your fears."

First and foremost, you need to reflect upon your decision to conquer the fear of open water swimming. It's like any other difficult decision or change in your life. Only you can make it happen. You have to decide that you are ready to conquer your fears and take the steps to do it.

Practice is the key element of getting more confident in the swim portion of a triathlon. It builds skills that then build confidence. Mader told the story of Ryan Lochte, one of the fastest and most talented swimmers in the world. He once did a world championship race doing butterfly with his goggles fully swamped with water. He was able to pull off a successful race because he has likely trained a mile or two in the pool with leaky goggles, just in case.

Until you train your mind, your focus on technique, endurance and your comfort in the water will not help you. Once you train and gain confidence, you will be "a really good swimmer" who "enjoys the swim" and "swims fast."

Next week, we'll go over all the things that can go wrong during an open water swim and how to prevent and/or prepare for them so they don't ruin your swim.